April 1, 2013 at 3:47 pm
Q: Looks like I’m in the minority here, but I have a ‘guy’ question for you:
I’m 48, 5’10, 170lbs. 3 years ago, I was 250lbs. I lost it all through low carb, whole foods. I’ve added in quite a few carbs lately from potatoes, rice, sweet potatoes, etc…. and have been keeping my macros around 30% carb, 30% protein, and 60% fat. I have maintained my weight around 170 for over a year now.
I would like to lose another 10 pounds and maintain closer to 160. I have the flab to spare, I’m currently at about 18% body fat, I think 12% would be best. I can get down to 160 with some serious calorie restriction, but it never ‘sticks’. The trouble is, my maintenance level of calories is about 1500kcal/day. I exercise regularly, lifting several times a week, sprint weekly, and walk 3-5mi/day. I have an active job, not sedentary by any means.
If I overeat for several weeks, I regain weight easily–and on all good WAPF foods–no sugar, flour, or veg oil. 2000kcal/day will lead to several pounds added per month.
It is very depressing for me to think I will always be required to eat so little to maintain my weight. The advice to eat more, or eat more fat/less carbs etc… hasn’t worked. Adding in more carbs has made it easier to maintain my weight without wild fluctuations, but in order to get leaner, I will have to cut to 1000-1200/day and probably stay around 1200-1300 to maintain it. Does that seem reasonable to you or am I doing something wrong?
Konstantin Monastyrsky April 1, 2013 at 3:58 pm
I am in a similar situation, although not as active as you are. To stick to my normal weight of 68 kg (150 lbs.), I am on a steady diet if 1400-1500 kk per day. To still enjoy life, I don’t eat breakfast, have a tiny lunch as late as possible, usually around 1 pm (@ 300 k), and enjoy a moderately “rich” dinner (@ 1100-1300 k). In your particular case I would also decrease fat to 40%, and increase carbs and proteins respectively. Fat is by far the most dense product, calorie-wise, so you’ll still be well lubed with 40%, while a great deal of satiety and satisfaction comes from chewing. Proteins are best for that.
Also, I usually let myself go a bit on the weekend, and enjoy a bit more variety. But I still stick to the rule of 2 meals a day with late lunch, 6-7 pm dinner, and no snacks. Hope you’ll find this information helpful.
Tim April 1, 2013 at 4:46 pm
Nature is indeed cruel!
Sounds like we are eating similarly. I normally have no breakfast or snacks, lunch at 11 of 1 can of sardines and 1/2 to 1 pound of a variety of raw veggies, then dinner at 6 of 1/2 to 1 pound of meat, cheese, almonds, fruit, dark chocolate, and a starch to equal about 1200kcal.
3 years ago, i was very obese and couldn’t do a single chinup or pushup, now regularly doing 20+ chinups and 30+ pushups in a set plus weighted squats. I would have thought with all these strength gains, my capacity to eat would have went up to close to where I was eating prior. Adding starch to my diet allowed me to increase my workouts and build some new muscle, but also led to a few extra pounds of padding around the middle.
My motivation to be at low body fat it not vanity, but rather I have obstructive sleep apnea which appeared 12 years ago when I started gaining weight and all but disappears when my weight is below 170.
Thanks for this series, hopefully more men will catch on and follow.
Konstantin Monastyrsky April 1, 2013 at 5:07 pm
I am not sure if nature is cruel — it is what it is. If not for your ancestors’ amazing ability to rapidly gain weight, you would probably not be around today. I’ll talk about it more in the next post. (I was planning to discuss ketosis, but this subject is by far more important, so ketosis can wait.)
As far as your diets go, just reduce non-essentials: almonds and dark chocolate. The latter may contribute to sleep apnea and will ALWAYS compromise the quality of you sleep, and the fats in almonds are abundant, and most likely rancid. And consume cheese in moderation.
Congratulations on your tremendous weight loss! Keep it up!